10 best plant based milk options

Plant milk is one of the most important ingredients, vegans can consume everyday. Mainly people like to consume milk in their breakfast, tea or coffee. When I was planning to turn vegan, replacing cow milk with plant milk was the major concern for me. Availability of the plant milk was an issue in my area, but thankfully I figured out on the plant milk availability. So here are some of easily available plant milk based on their calorie rates.

1. Hemp milk: It is made from the soaked hemp seeds, it does not contain psychoactive component of the Cannabis Sativa plant. Hemp seeds are rich in protein, omega fatty 3 and omega fatty 6 unsaturated fats which are highly beneficial for your health. 240ml of hemp milk contains 60kcal, 3gms of protein, 0gms of carbs and 20% of calcium.

2. Coconut milk: It is another healthy plant based milk which is easily available and also can be made at home. The first extract coconut milk is creamy and rich in taste. Second and third extract of coconut milk is thinner in consistency and not so healthy but can be used in cooking. You can use first extract of coconut milk in making curries. That will make your curries nutritious and thick as well. 240ml of coconut milk contains 46kcal, 1gm of carbs, 4gms of fat. It also contains medium chain triglycerides (MCT) and has got lot of antioxidants which can protect you from diseases and can help you to fight various infectious diseases.

3. Almond milk: Almond milk is quite easy to make at home. You can soak the nuts overnight and can blend it in the morning and strain to get the milk. Unsweetened almond milk is suggested most of the times as it is low in calories and carbs. Its rich in vitamin A, D and E. 240ml of unsweetened almond milk contains 41kcal, 2gms of carb, 1gm of protein and 3gms of fat.

4. Pistachio milk: Pistachio milk has a lot of dietary benefits, so people intolerant to lactose can easily consume it. Since it has 0% of cholesterol, it’s beneficial for the heart diseases. 240ml of pistachio milk contains 2gms of protein, 92kcal, 0% cholesterol and 8% fat.

5. Soy milk: Soy milk comes from soybeans which are an excellent source of protein and vitamin B12. People who are intolerant to lactose must try this and is easily available in the supermarkets. 240ml of soy milk contains 105kcal, 4gms of fat, 12 gms of carbs and 30% of calcium. In the USA, recently controversy has come up about the production of soy milk as the milk is coming from the genetically modified soy beans. Women are suggested to consume soy milk in limited quantity as it raises the oestrogen level quickly and can lead to the risks of breast cancer.

6. Walnut milk: Among all the nuts, walnuts are one of the most nutritious nuts. In 240ml of walnut milk, you will find 82kcal, 16gms fat, 8gms carbs and 10mg of cholesterol. They are rich in antioxidants and a great source of high fibre. It also contains omega fatty 3 acids and omega fatty 6 acids in abundance. You can simply add walnut milk into your smoothies or porridge to give your day a healthy kick start.

7. Oat milk: As the name says, oat milk is made from the whole oats, which is very nutritious and high in carbs. Oat milk is a bit sweet in taste as it extracts the sweetness from the oats. It also have some soluble fibre which helps to make the milk creamier. 240ml of oat milk contains 120kcal, 3gms of protein, 16gms of carbs and 5gms of fat. Its also rich in vitamin A, D and B12.

8. Cashew nut milk: Cashew nut milk is one of the most creamiest milk after first extract of coconut milk. Its loaded with varieties of minerals, fat, protein and vitamins. It improves blood sugar, heart health and eye sight issues. It also boosts your immunity, skin and hair conditions too. 240ml of cashew nut milk contains 156kcal, 10gms carbs, 2gms fibre, gms sugar and 18gms of natural calcium.

9. Rice milk: As the name says, rice milk is produced from soaked rice. This is low protein and low fat milk, which is easily digestible for humans. 240ml of rice milk contacts 92kcal and 22gms of carbs. Its rich in vitamin B12, and also improves bone density. As it is low protein plant milk, kidney patients can easily consume it without any hassle.

10. Macadamia nut milk: Macadamia nut milk is not so easily available in the supermarkets or on the e-commerce websites, but its quite beneficial for health. Its a storehouse of omega fatty 3 and 6 acids. It also contains vitamin B1, manganese and magnesium. It has monosaturated fats with carb content. 240ml of macadamia nut milk contains 50kcal, 1gm carbs, 1gm protein, 451mg calcium and 4gms fat.

I tacked down all of these plant based milk and tried incorporating all of these for you. Hopefully you can start utilising some of these in your daily diet to see the health benefits on your own. As the plant based milk are natural, its low in sugar content and this sugar is not harmful as it is coming from plants. In cow or buffalo milk, cow/buffalo hormones are secreted and mixed in the milk. But in plant milk you don’t need to worry about it. Most of these milk are being packed by the brands with GMO-free tag, so they are safe to consume.